Are You Starving Your Gut Bacteria?

For many years, it was believed that the main function of the large intestine was just to absorb water and dispose of waste, but “[n]owadays it is clear that the complex microbial ecosystem in our intestines should be considered as a separate organ within the body,” and that organ runs on a MAC, microbiota-accessible carbohydrates. In other words, primarily fiber.

One reason we can get an increase of nearly two grams of stool for every one gram of fiber is that the fiber fermentation process in our colon promotes bacterial growth. The bulk of our stool by weight is pure bacteria, trillions and trillions of bacteria, and that was on a wimpy, fiber-deficient British diet. People who take fiber supplements know that a few spoonfuls of fiber can lead to a massive bowel movement, because fiber is what our good gut bacteria thrive on. When we eat a whole plant food like fruit, we’re telling our gut flora to be fruitful and multiply.

From fiber, our gut flora produce short-chain fatty acids, which are an important energy-source for the cells lining our colon. So, we feed our flora with fiber and then they turn around and feed us right back. These short-chain fatty acids also function to suppressinflammation and cancer, which is why we think eating fiber may be so good for us. 

When we don’t eat enough whole plant foods, though, we are in effect starving our microbial selves. On traditional plant-based diets, we get lots of fiber and lots of short-chain fatty acids, and enjoy lots of protection from Western diseases like colon cancer. In contrast, on a standard American diet filled with highly processed food, there’s nothing left over for our gut flora. It’s all absorbed in our small intestine before it even makes it down to the colon. Not only may this mean loss of beneficial microbial metabolites, but also a loss in the beneficial microbes themselves.

Research shows the biggest issue presented by a Western diet is that not leaving anything for our bacteria to eat results in dysbiosis, an imbalance wherein bad bacteria can take over and increase our susceptibility to inflammatory diseases or colon cancer, or maybe even lead to metabolic syndrome, type 2 diabetes, or cardiovascular disease.

It’s like when astronauts return from space flights having lost most of their good bacteria because they’ve had no access to real food. Too many of us are leading an “astronaut-type lifestyle,” not eating fresh fruits and vegetables. For example, the astronauts lost nearly 100 percent of their lactobacillus plantarum, which is one of the good guys, but studies reveal most Americans don’t have any to begin with, though those who eat more plant-based are doing better.

So it’s use it or lose it. If people are fed resistant starch, a type of MAC found in beans, within days the bacteria that eat resistant starch shoot up and then die back off when you stop. Eating just a half can of chickpeas every day may “modulate the intestinal microbial composition to promote intestinal health” by increasing potentially good bacteria and decreasing pathogenic and putrefactive bacteria.

Unfortunately, most Americans don’t eat beans every day or enough whole grains, enough fruits, or enough vegetables. So, the gut flora—the gut microbiota—of a seemingly healthy person may not be equivalent to a healthy gut flora. It’s possible that the Western microbiota is actually dysbiotic in the first place just because we’re eating such fiber-deficient diets compared to populations that may eat five times more fiber and end up with about 50 times less colon cancer.

Top 10 Healthiest Nut Butters, Ranked

Who doesn’t love a good nut butter? Nut butters are delicious and indulgent snacks rich in plant-based proteins, healthy fats and, of course, nutty flavor. It used to be that peanut butter was pretty much the only option on the shelves, but those days are long gone.

Nowadays, health food stores are stocked with all manner of nut and seed butters, and your options are even more greatly multiplied if you’re willing to consider making your own butters. With that in mind, here are 10 of our favorite nut butters, ranked from least to most desirable based on health benefits, availability and other factors.

10. SUNFLOWER SEED BUTTER

It should be said that there are no “bad” nut or seed butters, as long as you enjoy them in moderation and purchase butters without added sugars or artificial ingredients. That said, sunflower seed butter comes in at number 10 on our list for two reasons: its omega-6 content and its lack of availability.

Omega-6 fatty acids are essential fatty acids, meaning that we need them in our diet. However, most Americans tend to consume high amounts of omega-6 fatty acids in comparison to omega-3s. This imbalance, according to the University of Maryland Medical Center, can lead to inflammation in the body. Therefore, it’s best to exercise moderation with foods high in omega-6s.

Additionally, sunflower seed butter isn’t always easy to come by, so it comes in at #10 on our list. There are several health benefits to sunflower seed butter, though, including its high vitamin E and magnesium content. 

9. PEANUT BUTTER

Peanut butter has gotten a bad reputation in the health community lately, and for good reason. While it’s technically not a nut butter, this legume makes for a tasty spreadable treat … But it should probably remain just that: a treat, and not something you should eat every day.

Peanuts are a widely sprayed crop, with huge amounts of pesticides and herbicides being used on US crops. And for peanuts, that’s a huge concern.

“The anatomy of the peanut is what makes organic peanut butter a worthy buy even though the cost is about double the regular variety,” says Business Insider. “Peanut shells are permeable and peanuts grow underground, absorbing pesticides and chemical fertilizers from the soil. The nuts, due to their high fat content, retain these inputs. The USDA has found pesticide residue in traditional peanut butters.”

And there’s another concern when it comes to peanut butter, too: Aflatoxins. These toxins are the result of mold growth on peanuts, which grow in the dark, moist soil. If you’re going to enjoy peanut butter, it’s best to opt for the Valencia or Jungle varieties, as these peanuts are grown above ground and are less susceptible to the inherent problems of underground growth.

8. TAHINI

Tahini, also known as sesame seed butter, is a healthy spread option that has a bit of a different taste from other nut seed butters. This flavor makes it perfect for savory recipes such as stir frys and hummus. Unhulled tahini, which is made from the whole sesame seed, is best as its nutritional value is left intact. Tahini is rich in minerals such as magnesium, phosphorus, lecithin, potassium, calcium and iron.

7. HAZELNUT BUTTER

Hazelnut butter is rich, creamy and delicious. Not only that, it holds numerous health benefits, and may even lower LDL cholesterol and improve blood lipids, according to studies conducted by the American Society for Nutrition. Hazelnuts are also high in manganese, fiber and magnesium, along with heart-healthy monounsaturated fatty acids.

The main reason hazelnut butter isn’t higher on our list? Many hazelnut butters contain large amounts of added sugar (hello, Nutella), despite masquerading as health foods. Watch out for added sugar if you purchase a hazelnut or hazelnut-chocolate spread!

6. WALNUT BUTTER

Walnut butter is a great addition to your diet if you are looking to add healthy fats. Walnuts have a high in fat-to-protein ratio compared to other nut butters, with approximately 10 g of fat and 2.5 g of protein per serving. Despite their relatively low protein content, they are healthful because of their rich amounts of omega-3 fatty acids. The only downside to walnut butter, aside from the comparatively low protein content, is that it tends to be difficult to find.

5. BRAZIL NUT BUTTER

With a delicious and unique flavor, Brazil nuts are an extremely healthful food. They’re particularly rich in selenium, which is known to fight inflammation and potentially even boost your mood. Brazil nuts are also rich in heart-healthy unsaturated fats.

4. CASHEW BUTTER

With a characteristically creamy and sweet taste, cashew butter is perhaps one of the most indulgent-tasting butters on our list. However, it’s not exactly a guilty pleasure: Cashews are low in carbohydrates and high in protein and fat, which means they are excellent for cultivating sustained energy throughout the day. Cashew butter is also rich in magnesium, which gives it a calming effect. Another major bonus: Cashew butter is relatively easy to find in your local grocery store.

3. PUMPKIN SEED BUTTER

Also known as pepitas, pumpkin seeds are extremely nutritious. Rich in phosphorus, magnesium and manganese, they can help contribute to all of the body’s systems. Added bonuses to pumpkin seed butter include plentiful amounts of zinc (important for immune support) and tryptophan (great for promoting restful sleep). Finally, sprouted pumpkin seeds are a fantastic source of vegan protein.

2. PISTACHIO BUTTER

Who doesn’t love the taste of pistachios? In addition to being mildly sweet and festive in flavor, pistachios are lower in calories per serving than other nuts, weighing in at 160 calories per ounce. They’re also higher in protein and lower in fats than other nuts — and while I am a big fan of healthy fats, the fact remains that lower-calorie, protein-dense foods are a great tool for fitness and weight loss.

1. ALMOND BUTTER

It should come as no surprise that almond butter comes out on the top. High in healthy monounsaturated fats, fiber, magnesium, vitamin E, calcium and iron, almond butter is incredibly nutrient dense. It is also probably the most easily accessible nut butter aside from peanut butter, and pairs well with all manner of meals. When it comes to nut butters, the almond reigns supreme.

7 Best Natural Diuretics Based on Current Research

Diuretics, also known as water pills, help rid the body of excess fluid.

When our organs hold too much fluid (water retention) the heart has to work harder to pump blood throughout the body.

This can be caused by many medical conditions like heart disease, high blood pressure, diabetes and edema.

This article looks at the best natural diuretics based on the latest research.

1. DANDELION AS A NATURAL DIURETIC

 Dandelion leaves have been used in traditional medicine around the world.

Its leaves, roots and flower are considered safe to eat and are high in potassium.

The taste of dandelion is earthy and bitter. Its greens can be sauteed like kale, tossed in a salad or cooked and added to a soup or herbal tea.

Additionally, the extract, taken from the leaf, can be consumed as a capsule or in liquid form.

One study of 28 women found a significant increase in urine after drinking 8 mL of liquid leaf extract.

Results found that it acted as a quick and useful natural diuretic (1).

Summary: Dandelion extract may have promising diuretic effects, including an increase in urine production. Its raw greens can be used in salads, sauteed like kale or added to an herbal tea.

2. CILANTRO (CORIANDER)

 Cilantro (also known as coriander) is a popular herb often used fresh or dried for flavor and spice in cooking.

Coriander has a lemony and nutty flavor. Its seeds can be crushed or sauteed whole for use in dishes like Thai curries.

Alternatively, its leaves can be tossed in cooked dishes such as rice.

One study looked at the use of coriander seeds as a diuretic. After infusing the liquid coriander extract (through the veins of rats), the researchers found that the mechanism of the plant is similar to that of medications like Furosemide (2). 

A similar study using the extract found diuretic properties as well as lowered blood pressure in various animals (3).

Since there’s limited evidence on supplementation, it’s best to simply add some fresh or dried cilantro to your food for potential diuretic benefits.

Summary: Cilantro (coriander) may have useful diuretic effects in the body similar to that of medications like Furosemide. It can be used as a fresh or dry herb to season many foods. It’s not currently recommended as a supplement due to limited evidence.

3. PARSLEY

 Parsley leaf, root and seed has been used for thousands of years as a traditional folk remedy for fluid retention.

It’s typically consumed as an herb for flavoring and used in a variety of dishes as a garnish. It can also be added to smoothies, sauces, dressings and marinades.

One study found significant elimination of urine in subjects that were given parsley extract compared to those who just drank water (4).

Parsley can also be found as a supplement in capsule form. However, supplementation is not recommended, especially during pregnancy or breastfeeding, due to potential side effects from consuming large amounts.

Instead, stick to consuming parsley in amounts typically found in food. This may be most beneficial for decreasing fluid retention.

Summary: Parsley may decrease built-up fluid in the body. Its leaves and roots can be added in foods for additional flavor or blended in smoothies, sauces or dressings. Research is limited regarding its diuretic effect, and supplemental use is not recommended, especially during pregnancy or breastfeeding.

4. CITRUS (RUTACEAE)

 Rutaceae (better known as citrus) includes a large variety of plants that produce fruits such as lemons and oranges.

Citrus peel or zest is bold in flavor and used in baking and cooking throughout the world.

Limonene is the main compound found in citrus peels and has been used in traditional African medicines for fluid buildup.

This is backed up by a recent study, which found an increase in urine production in rats when given liquid citrus extract at varying doses between 50-250mg per kilogram of body weight (5).

That said, beware of limonene found in essential oils. Consumption is not recommended and may be toxic (6).

To get the most flavor and potential benefits, try adding the zest of a lemon, lime or orange to any pasta dish, dressing or baked good.

Summary: Rutaceae or citrus may have properties that increase urine production. However, research is limited and supplemental use is not recommended. Limonene found in essential oils is not recommended for consumption. For best use, add citrus peel to various dishes.

5. FENNEL AS A NATURAL DIURETIC

Fennel is an herb that originated in the mediterranean and grows wild in parts of Europe and India.

Its bulb, seeds and greens are edible, and the roots and seeds may have diuretic properties.

Fennel offers an anise or licorice flavor and is often roasted and used in pasta dishes, soups or for baking bread.

A 2014 study showed a significant diuretic effect in mice from liquid fennel extract at a dose of 500mg per kilogram. The urine elimination was double that of the control group (7).

Fennel in supplement form is not recommended, especially during pregnancy and breastfeeding, due to potential harmful side effects.

Summary: Fennel’s roots and seeds may have diuretic properties, including increased urine elimination. Research is limited, though, and supplemental use is not recommended, especially during pregnancy and breastfeeding.

6. ASTRAGALUS ROOT

 Astragalus is commonly known for its role in traditional Chinese medicine and makes up over 2,000 plant species.

It’s often used in teas or soups and can also be taken in capsule form.

Astragalus appears to be safe, but some plant species grown in the U.S. can be toxic to animals.

One study conducted on healthy men found that an oral dose of the root in liquid form (at 0.3g per kilogram) increased urine sodium excretion, which suggests it may be a useful natural diuretic (8).

Summary: Astragalus root may increase urine sodium excretion and appears to be safe for consumption. It can be added to teas or soups in its natural form. Research on its use as a supplement is limited.

7. TRIBULUS TERRESTRIS

 The fruit-producing plant known as Tribulus terrestris grows in dry climates like the Mediterranean region.

It’s often taken as a supplement comprising its natural roots, leaves and fruit.

One study found an increase in overall urine of 200mL after subjects were given 3 grams of the fruit in liquid form. This effect was similar or greater to that of medication diuretics (9).

Supplementation is not recommended, especially during pregnancy and breastfeeding, due to potential harmful side effects.

Summary: Tribulus terrestris is a fruit-producing plant that may increase urine production. It’s most often consumed in supplement form, but should be avoided during pregnancy or breastfeeding.

OTHER POSSIBLE NATURAL DIURETICS WITH LIMITED EVIDENCE

Other foods and substances that may offer diuretic effects include:

• Celery Seed Oil: Though traditionally used as a diuretic in Egypt and China, celery seed oil lacks any significant evidence in its role on fluid retention.
• Cardamom: One study showed diuretic effects and lowered blood pressure in rats after dosing with cardamom extract (9).
• Asparagus Root: Used medicinally throughout India and China, asparagus root is thought to have diuretic effects (10).
• Caffeine (Coffee and Herbal Teas): Studies show that caffeine is not a diuretic unless consumed in large amounts (11).

THE BEST WAY TO USE THESE NATURAL DIURETICS

Dandelion, cilantro, parsley, citrus, fennel and astragalus root are generally recognized as safe, natural forms of diuretics, though research is limited.

Many of these herbs and plants are also available in supplement form. However, due to potential side effects, it’s important to talk to your doctor before supplementing, especially if you are pregnant, breastfeeding or taking prescription medications.

On top of that, there’s not enough evidence-based research to support the supplemental form of any of these plants.

Therefore, it may be most beneficial to enjoy them in your food. Sprinkle some fresh parsley or cilantro on your next dish, or add a bit of fennel or citrus peel to your favorite meal.

12 Foods That Naturally Boost Collagen for Skin That Looks Years Younger

Lean protein 

Collagen is the most abundant type of protein in the body, primarily tasked with keeping skin, hair, and nails strong and healthy. To ensure there's always enough, the body uses protein from food sources as the building blocks to make more. "The protein we eat is broken down into amino acids during digestion, which is then reassembled into collagen," says Libby Mills, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics. Fill your plate with lean proteins like chicken breast, turkey, or pork.  

Green peas 

Vegetables aren't typically the highest sources of protein, unless you're talking about the tiny but mighty green pea, which boasts nearly eight grams in just one cup. If you don't like them on their own, try throwing some on a salad, adding to soup, or blending with fresh herbs to create a pesto you can toss with pasta.  

Quinoa 

Just one cup of this ancient grain delivers more than eight grams of collagen-supportive protein and a bit of zinc, a mineral that assists with the amino acid-to-collagen transformation. "Zinc and copper help those protein amino acids to become collagen," says Mills. For whole grains on the go or in a pinch, try Ancient Harvest's microwaveable organic quinoa pouches.

Bell peppers 

The antioxidant properties of vitamin C make it an essential component of collagen production; bell peppers, particularly the red ones, are a good source of it. Collagen helps the skin maintain hydration and elasticity, which can help fight signs of aging such as fine lines or wrinkles. 

Carrots 

"We want the collagen being made to be reproduced exactly as it should be, and vitamin A plays a role in that," says Mills. Carrots are a good source—eat them on their own, add to a salad, or blend with chickpeas (another good source of protein) to make a hummus.

Beef 

"Buying meats that have a little tougher cut, like chuck or rump roast, will give you a little more natural collagen breakdown in your food," says Marisa Moore, RDN, a registered dietitian nutritionist.

Oysters 

Whether fresh or canned, oysters are rich in copper, another mineral that plays a role in collagen production. "Over time, we may not make collagen as well or in as large of quantities, or it may break down faster than before—eating to support its production can help reduce that degradation," says Mills.

Leafy greens 

Dark leafy greens including spinach, kale, mustard greens, and Swiss chard contain a collagen-boosting trifecta of vitamins A and C and zinc. Try salad blends or pre-made "Salad Shake Ups" from Eat Smart, which contain many of the leafy greens your body needs. 

Chia 

Chia seeds are packed with protein, despite their minuscule size. Use as a yogurt topping or create a healthier dessert by making a pudding or parfait. (Jar Bar NYCmakes dairy-free parfaits in flavors like Banana Bread Pudding, Cinnamon Apple Pie, or Raspberry Coconut Mousse, available for purchase online.)

Apricot 

This sweet orange fruit is high in vitamin A, a building block of collagen. Enjoy them raw or dried.  

Chickpeas 

This legume contains many of the components that support collagen production—protein, vitamins C and A, zinc, and thiamine. "Thiamine is a vitamin that's very important for collagen production because it helps break down protein," says Mills. The B-vitamin also aids in skin revitalization and wound healing. Snack your way to healthier skin by keeping chickpea hummus on hand (try Hope Foods' organic hummus or Lantana hummus, which offers blends made with other protein-rich legumes like yellow lentils, edamame, and black beans in unique flavors).

Bone broth 

Bones and cartilage from animals like chicken or cows are a goldmine of both protein and natural collagen. Look for brands that use as few ingredients as possible and specify which parts of the animal is used, such as the knuckle or knee joints .

12 Heart Health Breakthroughs That Could Save Your Life

A test that checks for genetic heart conditions

Your genes may be working against your heart. In a landmark study, a group of international researchers pinpointed a blood test that can screen for "all known inherited heart condition genes," according to a press release. (The research was published in the Journal of Cardiovascular Translational Medicine in 2016.) It's a significant breakthrough because, as the researchers note, this blood test is accurate, results can be received faster, and it's more cost-effective, too. Though it looks like it's only available internationally for now, it's already being used to screen patients.

Your fitness tracker may watch over your heart

Talk about taking health tracking up a notch: In partnership with Stanford Medicine, Apple just launched their Apple Heart Study app, which uses the device's heart rate sensor to monitor when someone may experience an irregular heart rhythm called atrial fibrillation, the company announced. "Through the Apple Heart Study, Stanford Medicine faculty will explore how technology like Apple Watch's heart rate sensor can help usher in a new era of proactive health care central to our Precision Health approach," Lloyd Minor, dean of Stanford University School of Medicine said in a press release. 

Women are less likely to get heart disease—here's why

While heart disease is the leading cause of death in women, their risk is still lower than men's. Now a new study sheds light on why: it's all about how the ovarian hormones. "This is the first study to demonstrate a link among female ovarian hormones, the circadian system which regulates the body's day-night cycle, and the observation that women enjoy significant protection against heart disease when compared to men," study author Tami Martino said in a press release regarding the study, which was published in Cardiovascular Research. The added protection sticks around until menopause.

Coffee gets its day as a heart-smart beverage

Finally, the brew you love so much in the morning can revamp its bad reputation—this is one habit you don't have to give up. In 2017 preliminary research presented at a conference for the American Heart Association found that each cup of coffee lowers the odds of heart failure by seven percent and stroke by eight percent compared to those who avoid it. 

The high blood pressure rules have changed

Doctors used to follow the recommendation that high blood pressure equaled a reading of 140/90 mm Hg or higher. Now, new guidelines from the American Heart Association and the American College of Cardiology have lowered that threshold to 130/80 mm Hg. Estimates say this increases the number of Americans with high blood pressure to 50 percent.  

Knowledge that two is better than one

As the American Heart Association noted in its report on breakthroughs in heart and stroke advancement, a series of studies prove that "reducing both blood pressure and cholesterol is better than doing either alone." Talk to your doctor about what steps—lifestyle changes and possibly medications—you can take to address both risks of heart disease.

A reason to stock up on nuts

You may be wary of nuts—all that fat!—but almonds, cashews, and walnuts are enjoying their nutrition fame right now as disease-fighting powerhouses. That's because in 2017, a large-scale study that looked at about 200,000 men and women found that those who ate walnuts once a week had a 19 percent lower risk of cardiovascular disease and a 23 percent lower risk of coronary heart disease. (Those who ate at least two servings of peanuts and tree nuts also enjoyed a drop in both rates of disease, too.)  

A targeted drug with added benefits

A new drug may represent a sea change in the way heart disease is treated. The drug, canakinumab (made by Novartis) works by reducing inflammation (rather than acting on cholesterol) and is taken just four times per year. New research notes that the drug reduced the risk of a heart attack or stroke by 15 percent compared to a placebo group. "This is the first evidence we have that if you inhibit this inflammatory process without changing cholesterol at all, you're getting a risk reduction," study author Paul M. Ridker, MD, told The New York Times. It also appeared to reduce lung cancer rates, too.  

You don't need to be "at risk" to have a heart attack

It's common to be warned about the risk factors for heart disease, including smoking, high blood pressure, high cholesterol, and diabetes. But about one-quarter of people who suffered a heart attack had none of these risk factors, reports a 2017 study in the European Journal of Preventive Cardiology.

Researchers may now have an explanation: Recent findings reported in the New York Times suggest that stem cells in the bones may mutate and then release mutated white blood cells into the blood stream. The blood cells then lodge in arteries, where they trigger inflammation and create blockages. The phenomenon is called CHIP (clonal hematopoiesis of indeterminate potential), and its every bit as dangerous as high LDL cholesterol or elevated blood pressure. Although the research is preliminary—and there's not much you can do to prevent this risk—the explanation provides a target for treatment that may help prevent heart attacks down the road. 

There's more to learn about HDL cholesterol

HDL has long been dubbed the good guy when it comes to cholesterol, as it helps sweep bad cholesterol from arteries, protecting against heart disease. Doctors urge patients to increase their levels when possible. However, 2016 research challenged that view when it discovered that some people have a genetic variant that increases both HDL levels and heart disease risk, indicating that HDL numbers can't tell the entire story, the National Institutes of Health reports. The conclusion: how HDL is functioning in arteries may be more important than individual levels when it comes to your heart.

Statins are a major player in prevention

The cholesterol-lowering drugs are nothing new and are often touted as the "drug of the century." Researchers are uncovering just how important they are in heart disease. In a study in Circulation, people with high LDL cholesterol who took statins were 27 less likely to develop cardiovascular disease—and 28 percent less likely to die—over the 20-year follow-up period. The evidence on their preventative power is robust.

A new way of looking at plaque deposits

Atherosclerosis happens when deposits called plaque buildup in arteries, slowing and potentially blocking blood flow. There are two types: Hard plaque, which is made up of cholesterol and calcium, and soft plaque—an inflamed part of an artery that can burst. While experts used to believe that hard plaque was less worrisome than soft plaque when it came to heart attacks, they may be reversing their tune. After tracking the arterial plaque of 224 heart patients over a seven-year period, researchers found that the greater presence of the harder calcium plaques may be more predictive of a heart attack compared to soft plaque. Their findings, which were presented at the American College of Cardiology Scientific Sessions in 2017, may help scientists to determine who's at risk for heart problems and treat them most effectively.

10 Healthy Frozen Foods You Should Always Have on Hand

Eliminating processed foods from your diet is probably the best tip for keeping your weight in check and feeling fantastic. But with such hectic schedules and a limited amount of time to spend in the kitchen, it’s also a pretty unrealistic goal.

Thankfully, not all packaged goods are as devilish as you might expect. The next time you’re stocking up, go for these 10 frozen foods to speed your way to a healthy meal.

1. Shrimp

These tiny crustaceans cook so fast from fresh, you’ll only add a minute or two to your prep time by adding them to your dish straight from the freezer. Shrimp are also a great source of lean protein. According to Men’s Health, you’ll score 18 grams of the muscle-building nutrient for just 84 calories when you eat a 3-ounce portion.

2. Brown rice

One of the most notable takeaways from the government’s updated dietary guidelines is the recommendation to increase our intake of whole grains. Perhaps the easiest way to make this switch is by opting for brown rice instead of the white variety. The downside? Eating Well says brown rice can take up to 50 minutes to fully cook, while white rice typically falls in the 15- to 20-minute range.

3. Mixed berries

Antioxidant-rich berries are a favorite among health professionals. Though we’re a long way from knowing whether or not consuming the tiny fruits can aid in the fight against nasty diseases, preliminary research is looking good. One more recent review suggested consuming berries may reduce the risk of colon cancer.

4. Spinach

If you’re sick of having to wash, stem, and wilt greens every time you want to add them to a recipe, frozen spinach is a must. In fact, it may be even better for you than fresh leaves since it’s frozen very quickly after harvesting. Jeff Blumberg, a nutrition science professor at Tufts University, told The Washington Post fresh spinach can lose as much as half of its vitamin B content in a week.

5. Precooked meatballs

Heck yes, those Trader Joe’s turkey meatballs are a freezer’s friend! Frozen meatballs can be a great choice, as they are a good source of protein, and don’t take very long to thaw.

However, they can also be a terrible choice if you aren’t careful. Many are loaded with preservatives and are more soy than actual meat, so be sure to check out the ingredients list before adding them to your cart.

6. Peas

Like spinach, peas are another great vegetable option in the freezer aisle. In 2014, an in-depth study in the Journal of Agriculture and Food Chemistry compared the nutrient retention of frozen versus fresh fruits and vegetables. The results for peas were particularly interesting because they indicate the frozen version actually retains higher levels of certain vitamins than fresh peas do.

7. Quality frozen pizza

Yes, frozen pizza can be healthy. Today’s options are a lot more varied than what you remember from childhood, so take a little bit of time to study your options because the range in quality is huge.

Of course, this means doing a bit of contemplating when it comes to picking out the perfect pie. Go for ones that keep ingredients to a minimum and stay within a reasonable calorie range.

8. Salmon

Like with shrimp, having salmon fillets in your icebox is a great option. Contrary to some belief, freezing fish doesn’t strip it of any of its nutritional value, Livestrong.com reports. That means keeping a couple fillets in the freezer won’t take away all the protein, vitamins, and omega-3s salmon contains.

9. Whole-grain bread

As previously mentioned, having whole-grain options on hand in your freezer is a must. If you follow Still Tasty‘suser-friendly tips on sticking whole grain bread on ice, then storing bread in the freezer is a cinch.

10. Chicken

Yes, we previously mentioned thawing chicken from your freezer can take a long time if you don’t plan ahead. But that doesn’t make it any less of a good choice as a protein source to have on hand. And we aren’t talking about the breaded, sodium-injected tenders you find in the freezer aisle at the grocery store. We are talking about the plain chicken you can find already frozen, or fresh cuts you freeze yourself.

The Worst Breakfast Cereals You Should Stop Eating Right Now, Ranked

The breakfast cereal aisle of the grocery store is lined with boxes upon boxes of tasty cereals that are full of chocolate pieces, marshmallows, and other sugar-laden foods that are bad for our health and waistlines. And while adults may gravitate toward the healthier-looking granolas with whole grains and plenty of dried fruit and nuts, the problem is that these options may not actually be any healthier than the cereals you ate as a kid.

These are the top seven unhealthy breakfast cereals that you shouldn’t touch with a 10-foot pole.

4. General Mills’ Cinnamon Toast Crunch

Cinnamon Toast Crunch may look innocent and taste totally delicious, but with the name alluding to toast covered in butter, cinnamon, and sugar, then you know it’s going to be unhealthy. The cinnamon swirls that are supposedly found in this cereal are evidence to prove that when you pour yourself a bowl of these (which is likely to be more than the recommended serving size of ¾ cup), then you’re in for a sugar rush.

There are 10 grams of sugar in a serving of Cinnamon Toast Crunch, and the measly serving size also includes nearly 200 calories.

6. General Mills’ Cocoa Puffs

The second ingredient in this breakfast cereal is sugar, which isn’t a good place to start. The amount of sugar in this breakfast favorite makes up 40% of the calories.

While the plentiful sugar may give you a rush of energy initially, you’re destined to crash shortly after. A diet heavy in sugar leaves you feeling unsatisfied and more likely to eat more calories than you really need.

5. Kellogg’s Cap’n Crunch

Like a bad movie series that just won’t stop, the scary thing about Cap’n Crunch isn’t that there’s one variety, it’s that there’s so many that everywhere in the isle you’re bound to be facing some version of this cereal. According to Livestrong.com, you can get Cap’n Crunch Original Crunch, Crunch Berries, Oops! All Berries, Peanut Butter Crunch, and even seasonal options like Christmas Crunch. The small serving size of ¾ cup of cereal will provide you with 12 grams of sugar, 23 grams of carbs, and not anything nutritious.

4. Kellogg’s Froot Loops

This classic cereal is likely to wreak some serious havoc on your body if you’re consuming it daily, and while you may have been able to eat it as a kid and not experience weight gain, it’s unlikely you’ll get away unscathed as an adult. Kellogg’s Froot Loops come in an array of colors, meaning there’s a whole lot of artificial dye in that box of cereal that you’re going to consume. In a ½ cup (which is barely enough to fill your bowl with milk added), you’ll be eating a whopping 12 grams of sugar. There’s also BHT found in Froot Loops, which is a common preservative in cereals that could potentially be harmful to humans.

3. Kellogg’s Apple Jacks

It has a fresh fruit in the name, so it couldn’t possibly be that bad, right? Like most of the cereals on this list, the sugar content is out of this world — in 1 cup of the cereal, there are 12 grams of sugar. And, because the cereal itself is brightly colored with red and green food dyes, you’ll also be ingesting BHT, which could be carcinogenic and is most definitely not good for you. The hydrogenated oils that are also added into this cereal make this one you should definitely skip for breakfast.

2. Kellogg’s Honey Smacks

They’re not as offensively colored as Froot Loops, so at least this breakfast cereal has that going for it, but nevertheless, Kellogg’s Honey Smacks can do serious damage to your health. This cereal consists of sweetened puffed wheat, which doesn’t seem so bad until you look at the nutrition facts. There’s about 100 calories per ¾ cup of Honey Smacks, but somehow they also managed to pack in 15 grams of sugar.

1. Jordan’s Country Crisp with Crunchy Chunky Nuts

This cereal is perhaps the most sinister of them all, primarily because of how it’s marketed toward health-conscious adults. The cereal contains a variety of good ingredients like whole grains, flaked almonds, roasted hazelnuts, and pecans, and you can either eat it like a regular bowl of cereal or add it like a granola atop your yogurt.

The problem arises when you take a look at the calories, fat content, and sugar content of Jordan’s Country Crisp. Dietician Catherine Collins for The Daily Mail explains that 44% of the calories in this cereal come from fat, and there’s not more dietary fiber here than you’ll find in any other cereal. In 100 grams of the cereal, which is about what a serving size would be, there are over 450 calories.